It’s common to be drawn to performing squats and lunges to have a larger butt. But to get an innately full, firm, and rounder bottom, this can demand much more than a consistent, rigorous exercise routine.
You must monitor your nutrition closely and take foods known to grow your glutes. To experience rapid improvement, supplement your diet with the correct kinds of vitamins for bigger buttocks and hips. This must be coupled with performing glute workouts daily since they help you get a raised butt.
While some vitamins and minerals—like vitamin D—can be produced by your body on its own, others need to be obtained via a dietary supplement. So, if you’re looking to seriously challenge Kim Kardashian’s booty, here are some foods and vitamins that make you curvy.
Why Taking Vitamins For Bigger Buttocks Is Important?
A toned, bronzed, and perky bottom requires a lot of work. Building muscle fibers is necessary to get a larger butt, and the gluteal muscle tissue is the dominant proportion of the body’s muscles. So, does HIIT build muscle?
While regular exercise and a nutritious diet can promote muscle growth, sometimes we need extra assistance. Vitamins can help you reach your booty goals. The nutrients in vitamins serve numerous purposes, such as enhancing bone density, controlling metabolism, and maintaining heart health.
These micronutrients are crucial for muscle growth for various reasons, including boosting energy levels throughout your exercise sessions.
This enables you to use different training techniques to promote muscle growth while working out extra hard for longer intervals of time.
10 Vitamins For Bigger Buttocks And Hips
Let’s look at the various vitamin supplements for the buttocks essential for preserving wholesome muscle development, structure, and composition.
Biotin
Improved energy, metabolism, hair, nails, and skin health are benefits of this water-soluble vitamin.
It plays a significant part in synthesizing specific enzymes that aid in converting proteins, carbohydrates, and fats into energy.
B-Complex Vitamins
This group of vitamins comprises:
- Thiamine (B1)
- Riboflavin (B2),
- Pantothenic acid (B5)
- Niacin or niacinamide (B3)
- Pyridoxine hydrochloride (B6).
- Vitamin B12, as in folic acid, biotin, and cyanocobalamin
By assisting in the transformation of food into fuel for your body, these vitamin supplements promote glute strength.
To optimize glute development, it’s frequently recommended that you consume them after a meal that contains a lot of carbohydrates.
Creatine
The human body readily produces this nitrogenous organic acid. It originates from the amino acids L-arginine, L-glycine, and L-methionine.
By contributing an extra phosphate group, it aids in generating energy for all of our body’s cells. Adenosine triphosphate (ATP) is created when the phosphate group joins with adenosine diphosphate (ADP). As a result, creatine is essential for muscle contractions because muscles can’t contract without ATP.
After performing intense glute exercises, taking creatine supplements may make more creatine phosphate available in muscle cells. This enhances your resistance training performance.
Iron
Hemoglobin, the chemical compound that delivers oxygen through your blood to tissue and muscles, depends on this mineral to function properly.
Iron deficiency is one of the most prevalent nutritional deficiencies in the universe. Hence, you might consider having a test done if you feel faint or exhausted despite getting enough sleep at night. Decreased iron levels can impair exercise capacity during regular routines like glute training.
L-Carnitine
L-carnitines are classified as amino acids. Because it makes it easier for long-chain fatty acids to reach mitochondria, this organic amino acid is necessary for energy generation. They can aid in oxidation and be used to fuel cellular activity.
It has been demonstrated that adding this amino acid to supplements increases strength and muscle hypertrophy. This is important when exercise is included.
Vitamin C
Vitamin C is crucial for the tissue’s growth and repair. Boosting your immune system can make your body more resistant to pathogens.
Vitamin C also aids in synthesizing L-carnitine. This chemical compound facilitates the passage of fatty acids for oxidation across mitochondrial membranes. They can then be converted into the energy which you will require for a successful butt workout session.
Vitamin D
One of the most important vitamin supplements the body needs is vitamin D. Numerous bodily functions, including the control of calcium, are governed by this vitamin.
Calcium helps muscle fibers to contract appropriately, which encourages muscle function. Additionally, it’s essential for the synthesis of anabolic hormones like testosterone.
One distinctive quality of vitamin D is that it can be produced naturally by people after sunlight exposure (UVB).
As a result, if you live somewhere that receives little light from the sun during the winter, consuming a supplement may help you maintain overall health and wellness.
Vitamin E
Vitamin E’s antioxidant properties are strong. Vitamin E plays a huge role in your quest for bigger hips and butts. It functions by enhancing your performance because it can hasten your recovery.
Vitamin K
According to studies, vitamin K enhances bone health. It might also facilitate skeletal muscle support.
Taking supplements while exercising can boost quadriceps femoris muscular strength and reduce levels of oxidative stress.
The intake of a single dose of vitamin K can reduce exercise-induced DNA damage by over 30%t by encouraging blood flow throughout the body following vigorous exercise.
Zinc
The mineral zinc has many functions to perform in the body. It’s a cofactor for the enzymes involved in producing proteins and DNA. This mineral is essential for maintaining a strong immune system.
Zinc is necessary for the growth and upkeep of muscle fibers. It has been proven to preserve blood glucose levels while exercising successfully. Additionally, this is useful for prolonged glute workouts and a successful butt workout.
What Foods Make Your Butt Bigger?
Salmon, eggs, legumes, and other foods that are rich in protein intake can all help you gain butt size. Combining these wholesome foods with a consistent exercise program can help you achieve greater results and build a stronger rear. Read on to discover the next additions to your dietary plan:
Flaxseed Oil
Since protein is essential for gaining muscle mass, flaxseeds are a great addition to your meal plan. About 1.5 grams of protein are present in a teaspoon of ground flaxseeds.
Flaxseeds are an ideal source of beneficial fats because they constitute omega-3 fatty acids, magnesium, vitamin B, and phosphorus. To make your meals more protein-rich, stir one or two teaspoons of ground flaxseed into your usual glass of juice, smoothie, protein shake, or that bowl of soup or salad.
Eggs
Eggs are excellent for developing larger, firmer buttocks. Whole eggs are a source of several essential amino acids and water- and fat-soluble vitamins. These components support the strengthening and muscle-rebuilding processes.
A whole egg has about 6 grams of protein, which is good for bulking up your rear. Additionally, eggs are a great source of phosphorus, selenium, riboflavin, and vitamin B12. This elemental combination strengthens the muscles.
Eat two to three whole eggs a week. If you have high cholesterol and your physician has warned against eating the yolk, stay away from it.
Legumes
Legumes are excellent sources of protein, vitamins, and minerals. Its protein content will assist you in developing muscle as quickly as possible.
Legumes also contain much dietary fiber, or complex carbohydrates, vital for keeping the body’s energy levels balanced. Your diet can help your glute muscles grow by adding a cup of legumes. Additionally, they contain a lot of magnesium, which is essential for generating energy.
A good source of legumes for the body include:
- Peas
- Snap peas
- Kidney beans
- Garbanzo beans
- Whole red, yellow, black, and green lentils.
Avocados
This fruit with green flesh is a powerhouse of fiber, vitamins, minerals, and potassium. The savory, creamy, buttery avocados are an excellent source of protein and various vitamins, including E, A, B6, and C.
However, avocados’ greatest asset is that they’re made of monounsaturated fat. The beneficial fats in avocados aid in reducing body inflammation and the deterioration of muscles.
If you don’t watch it, avocado could lead to you gaining too much weight. So, enjoy it in moderation.
You can put avocado in a tasty burrito or a chicken sandwich. Half an avocado can be consumed as a breakfast with eggs or added to salads, wraps, and sandwiches.
Greek Yogurt
Greek yogurt is one of the tastiest foods that increases the size of your buttocks. Calcium, protein, and healthy gut bacteria are abundant in plain Greek yogurt.
It enhances digestion, supports healthy bowel movements, and aids in satiety. It can be consumed as a snack or added to smoothies and salad dressings.
Greek yogurt, however, contains at least 16 grams of saturated fat, which is 11 grams more than regular yogurt, to be exact. This may raise cholesterol levels, which causes heart disease. Therefore, nutritionists advise Greek yogurt lovers to buy low-fat or fat-free substitutes and consume in moderation since they may start to gain weight.
How Can I Enlarge My Hips and Buttocks Naturally?
You don’t need to undergo expensive surgery to enlarge your tush. The solution is to perform exercises that target your gluteus muscles. You can develop the muscles and get a perkier booty by combining a healthy diet and exercise. To get a bigger butt naturally, you should concentrate on working out all three gluteal muscles.
You can also try lower body workouts for athletes to work your glutes. However, your workouts will be ineffective if you aren’t eating correctly. Create a meal plan that includes all the recommended foods and vitamin supplements for a bigger butt.
How Can I Get Bigger Hips and Buttocks Fast?
To get a bigger butt quickly, you must strengthen your glutes and increase the fat layer. There are two approaches you can take to get bigger hips and buttocks. The first step is to tone and contour your butt, hips, and waistline.
Second, you can change your diet to avoid foods that cause extra poundage on your belly. Consuming nutritious foods, engaging your glutes in physical activity, and making small changes to your lifestyle can all help you get bigger hips and butt fast.
How Do You Sit To Make Your Butt Bigger?
Excessive sitting can cause considerable fat accumulation in the buttocks and hips. Squeezing the muscles in your back end is the simplest technique for working out your posterior while sitting. When you squeeze your gluteal muscles, you’ll notice your back end squeezing in and your hips rotating slightly.
To do this, adjust your chair, so your hips are slightly higher than your knees. Ensure that your feet are flat on the floor.
Also, ensure your lower back is properly supported, either with a strong chair or pillow. Maintain a laid-back but upright posture and head directly over shoulders. Perform glute squeezes while sitting.
Conclusion
One of the most crucial factors in building muscle and, consequently, expanding your buttocks is diet. However, consider that these foods probably won’t do much by themselves. They should be coupled with resistance training focusing on the glutes to achieve the best outcomes and promote muscle growth.
The gluteus minimus, maximus, and medius, as well as a layer of fat, make up the butt. Your butt’s muscle mass can be increased by eating foods high in protein, such as beef and chicken breast.
On the other hand, high-calorie foods can thicken your butt’s layer of fat and enhance its look. You can achieve a natural lift and sculpted butt by following the diet, eating the foods mentioned in this article, and exercising. You can also check how to get bigger legs in women to move a notch higher in attaining the ideal body.
I’m a triathlete and life coach, with a focus on holistic health, fitness & women’s issues.
I also write about my gastronomic adventures and my love for the outdoors.